4 Q PAINinsula


13 of F3 LKN finest + 1 Starsky started their day with PAINinsula.  A Christmas surprise was served with a 4 Q lead. Below is their story

Warm Up – Riverboat:

Mosey over to the Dutchman

Disclaimer

25 SSH

15 IST

10 TS

Calf Raises

10 CP

Runners Stretch (left and right)

Mosey over to 4 Pts area for Shakens Session

Run one full Lap 

10 Merkins

Run Another Full Lap

10 Merkins

10 CCD

Run Another Full Lap

10 Merkins

10 CCD

10 WWII

Run Another Full Lap

10 Merkins

10 CCD

10 WWII

10 Squats

Run Reverse Lap and Drop an Exercise after each lap

Mosey Over the Breeze way for Oysters Session:

20 Step Ups Ea Leg

20 Dips

20 Incline Merkins

Peoples Chair

Repeato with a decline Merkin

Mosey over to the lot for Mary. Callahans session

20 LBC

10 V Ups Each side

10 Crunch Frogs

Mobility Moment

Been waiting all year to Q PAINinsula and it happened just in time for Chrismas.  A Christmas miracle. Thank you Outlaw.  It's an bsolute honor to post with this fine group of men.

Big Thank you to Oyster for reccommending the idea of a 4 Q lead.  

Wishing all of you and your families a Merry Christmas!